BOWTIED VITAMINS GUIDE TO MAGNESIUM
Magnesium is one of the most important nutrients in the human body.
But there are a ton of confusing choices when it comes to magnesium supplements.
Keep reading for my guide on which magnesium supplements are right for you 🧵👇
Magnesium is one of the most important nutrients in the human body.
But there are a ton of confusing choices when it comes to magnesium supplements.
Keep reading for my guide on which magnesium supplements are right for you 🧵👇
Magnesium is the 4th most abundant mineral in the body & is involved in over 300 metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, muscle contraction, protein synthesis, DNA support & blood sugar regulation.
Mg also affects your hormone balance:
• improves thyroid function
• helps address estrogen dominance
• lowers blood sugar levels
• balances adrenaline & cortisol
• supports testosterone production
• increases serotonin levels
• increases DHEA
• improves thyroid function
• helps address estrogen dominance
• lowers blood sugar levels
• balances adrenaline & cortisol
• supports testosterone production
• increases serotonin levels
• increases DHEA
Most people are not getting enough Mg — some studies estimate 50-70% of the U.S. population is Mg insufficient.
Mg insufficiency is linked to diabetes, heart disease, mood disorders such as anxiety & depression & migraines.
Mg insufficiency is linked to diabetes, heart disease, mood disorders such as anxiety & depression & migraines.
Common signs of Mg insufficiency include:
• muscle weakness
• constant fatigue
• migraines
• PMS
• insomnia
• anxiety
• heart irregularities
• brain fog
• muscle weakness
• constant fatigue
• migraines
• PMS
• insomnia
• anxiety
• heart irregularities
• brain fog
One of the effects of Mg supplementation you will feel almost immediately is a reduction in anxiety.
Mg regulates neurotransmitters & improves brain functions that reduce stress & anxiety.
Mg regulates neurotransmitters & improves brain functions that reduce stress & anxiety.
Mg is believed to affect the hypothalamus which regulates the pituitary & adrenal glands, which in turn are responsible for your stress response.
Soil depletion, water filtration & fluoride have all contributed to lower dietary intake of Mg.
Other causes of low Mg levels include:
• medications such as birth control & antacids
• alcohol consumption
• chronic stress
• high sugar intake
Other causes of low Mg levels include:
• medications such as birth control & antacids
• alcohol consumption
• chronic stress
• high sugar intake
Bottom line: you need to be supplementing magnesium.
Mg supplements are made by attaching a molecule of Mg to an amino acid or organic acid carrier so that it is recognized & absorbed by the body.
There are Mg salts (oxide, citrate) & chelates (glycinate, malate, etc.)
Mg supplements are made by attaching a molecule of Mg to an amino acid or organic acid carrier so that it is recognized & absorbed by the body.
There are Mg salts (oxide, citrate) & chelates (glycinate, malate, etc.)
There are a LOT of different magnesium supplements out there, so how do you choose the best one?
Let’s run down my top recommendations, plus one form I DON’T recommend:
Let’s run down my top recommendations, plus one form I DON’T recommend:
1. Magnesium glycinate for sleep & anxiety
Mg glycinate is combined with glycine, which is used as a standalone supplement to improve sleep & treat a variety of inflammatory conditions like heart disease & diabetes.
Mg glycinate is combined with glycine, which is used as a standalone supplement to improve sleep & treat a variety of inflammatory conditions like heart disease & diabetes.
Mg glycinate is easily absorbed & helps reduce anxiety, depression, stress & insomnia
Try taking 200-400mg before bed for better, more restful sleep.
I use this brand: amzn.to
Try taking 200-400mg before bed for better, more restful sleep.
I use this brand: amzn.to
2. Magnesium malate for energy & pain
Mg malate contains malic acid, which helps the body create ATP (what your cells use for energy). It’s been shown to increase stamina.
Malic acid has also been shown to soothe muscle pain & provide substantial relief for fibromyalgia…
Mg malate contains malic acid, which helps the body create ATP (what your cells use for energy). It’s been shown to increase stamina.
Malic acid has also been shown to soothe muscle pain & provide substantial relief for fibromyalgia…
And chronic fatigue syndrome patients.
It also bonds toxic metals, promotes liver detoxification & improves bile flow.
Mg malate is very well absorbed & is gentler on your digestive tract than other forms.
I take 400mg of this in the morning: amzn.to
It also bonds toxic metals, promotes liver detoxification & improves bile flow.
Mg malate is very well absorbed & is gentler on your digestive tract than other forms.
I take 400mg of this in the morning: amzn.to
3. Magnesium threonate for brain health
Threonic acid is derived from the metabolic breakdown of vitamin C.
Mg threonate is designed to cross the blood brain barrier. It protects the brain from cognitive decline due to aging and may improve learning & memory functions.
Threonic acid is derived from the metabolic breakdown of vitamin C.
Mg threonate is designed to cross the blood brain barrier. It protects the brain from cognitive decline due to aging and may improve learning & memory functions.
Mg threonate may also help manage certain brain disorders such as depression.
Like the others on this list, it is easily absorbed in the gut, but the amount of actual Mg is lower than other forms.
Try this brand: amzn.to
Like the others on this list, it is easily absorbed in the gut, but the amount of actual Mg is lower than other forms.
Try this brand: amzn.to
4. Magnesium chloride for pain & cramping
Unlike the others on this list, Mg chloride is frequently used in topical applications like sprays & lotions that allow the Mg to be absorbed through the skin.
It can help soothe & relax sore muscles.
Unlike the others on this list, Mg chloride is frequently used in topical applications like sprays & lotions that allow the Mg to be absorbed through the skin.
It can help soothe & relax sore muscles.
Mg chloride spray is a great way to bypass the gut, which is helpful for people with gut issues that prevent proper nutrient absorption.
Try this one after a hard workout: amzn.to
Try this one after a hard workout: amzn.to
5. Magnesium taurate for heart health
Bound with the amino acid taurine, adequate intake of Mg & taurine promote healthy blood sugar levels & healthy blood pressure.
Taurine reduces cortisol & increases the calming neurotransmitter GABA.
amzn.to
Bound with the amino acid taurine, adequate intake of Mg & taurine promote healthy blood sugar levels & healthy blood pressure.
Taurine reduces cortisol & increases the calming neurotransmitter GABA.
amzn.to
6. Magnesium citrate for constipation & relaxation
Mg citrate is one of the most common formulations & is the most easily absorbed.
It is associated with calm & relaxation.
It also pulls water into the bowels, which gives it a natural laxative effect.
amzn.to
Mg citrate is one of the most common formulations & is the most easily absorbed.
It is associated with calm & relaxation.
It also pulls water into the bowels, which gives it a natural laxative effect.
amzn.to
DO NOT TAKE MAGNESIUM OXIDE
Mg oxide is a low quality ingredient. It is poorly absorbed & many people have adverse reactions.
One study found that elderly people who used Mg oxide were 66% more likely to suffer a hip fracture over a 5-year period.
Throw away your Mg oxide.
Mg oxide is a low quality ingredient. It is poorly absorbed & many people have adverse reactions.
One study found that elderly people who used Mg oxide were 66% more likely to suffer a hip fracture over a 5-year period.
Throw away your Mg oxide.
You want to supplement with 400-800mg of Mg daily. Start slow and work your way up to avoid overloading your GI tract and experiencing bowel flush.
Your body will tell you how much is enough.
It’s very hard to take enough oral Mg to trigger magnesium toxicity.
Your body will tell you how much is enough.
It’s very hard to take enough oral Mg to trigger magnesium toxicity.
Also be mindful of the amount of actual magnesium in a product. For instance, magnesium malate is only 14% Mg, so a 1g dose only provides 140mg of magnesium. Good products will tell you the actual Mg content on the nutrition label.
I mix and match different magnesium’s to take advantage of the benefits of various formulations.
Magnesium is one of the cheapest, most abundant supplements on the market, so almost everyone should be supplementing.
Choose 1 or 2 that are right for you and feel the difference!
Magnesium is one of the cheapest, most abundant supplements on the market, so almost everyone should be supplementing.
Choose 1 or 2 that are right for you and feel the difference!
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